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Friday Nov 9th WOD


Monday Nov 12th there will be NO 6am class. All other classes will be as scheduled.

Strength:

10 min EMOM 1 Hang Squat Snatch + 3 Hang Power Snatchs increase weight each round

Conditioning: 9 rds (15min cap)

9 Hang Power Snatches (115/75)(95/65)

9 T2B

9 Burpees


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Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)

Conditioning: 200m run at the start of the workout and rep # 5 & 10 1-2-3….10..11..12 reps of Power Snatch (135/95)(125/85)(115/75)(95/65) Pull ups or Bar Muscle Ups Front squat (135/95) KBS (70/55)